My friends, no together run, no together walk, but I'm going to try something completely different today and I'm going to do a together sit by, as you can likely here, a waterfall.

I just scraped my leg. A waterfall I've never even existed in Forest Park in St. Louis.

And there's a reason for that. I'll explain that in a minute.

Hopefully you can hear me okay over the sound of that.

But first, this is not going to be something to use for your run. This is just for you to listen to at some point during your day.

And yeah, just a together sit. A together check-in, whatever you want to call it.

All right, first I want you to connect with some element of nature. I kind of have to put my hand in the waterfall, don't I? Yep.

All right, I'm going to do that. Oh, that feels good. It's like a perfect temperature.

All right, touch some element of nature, round yourself with some element of nature.

Where you're sitting, I'm sorry, where you're standing, well, where you're sitting, where you are doing things.

If you are busy doing things, take this moment to round yourself by recognizing that even if you're in a house,

even if you're on cement, the ground, mother, or planet is underneath. So you're still connected.

Okay, so I don't even say are we ready off to go, because we're not going anywhere, unless you will, you'll probably be doing things which is fine.

But I invite you to maybe sit with me for a minute. I can't promise, but this episode, this whatever this is, check-in.

It's going to be quite raw on my ends. And yeah, so I'd love if you would sit with me and let yourself process whatever's going on in your life.

So first, as we always do, we are going to begin with a body scan.

We're going to start at the top of our heads. So I'm going to cool out various parts of our body, and we're going to work our way down.

So I invite you to take a nice deep breath. And another one.

And I ask you to start seeing the body scan. So starting at the top of your head, working your way down, going down,

through the top of your head, going into your eyes, making sure nothing is squinted. You're not scrunching.

You're going down, through your nose, into your mouth, round the back of your head.

Going down into the back of the neck, round to the front of the neck, going into your shoulders, and the tops of your arms.

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